Malangizo 17 Otsimikizika Okugona Bwino Usiku

Zamkati

• 1. Onjezani kuwala kowala masana
• 2. Kuchepetsa kuwala kwa buluu madzulo
• 3. Musadye caffeine madzulo kwambiri
• 4. Kuchepetsa kugona mokhazikika kapena masana
• 5. Yesetsani kugona ndi kudzuka nthawi zosasintha
• 6. Tengani chowonjezera cha melatonin
• 7. Taganizirani zowonjezera izi
• 8. Musamwe mowa
• 9. Gwiritsani ntchito chipinda chanu chogona moyenera
• 10. Khazikitsani kutentha kwanu
• 11. Osadya madzulo
• 12. Pumulani ndikukhazikitsa malingaliro anu madzulo
• 13. Sambani mofewa kapena shafa
• 14. Sungani vuto la kugona
• 15. Pezani bedi labwino, matiresi, ndi pilo
• 16. Chitani masewera olimbitsa thupi nthawi zonse - koma osagona
• 17. Musamamwe zakumwa zilizonse musanagone
• Mfundo yofunika
• Kukonza Zakudya: Zakudya Zogona Mokwanira

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kugona bwino usiku ndikofunikira monga kuchita masewera olimbitsa thupi nthawi zonse komanso kudya zakudya zabwino.

Kafukufuku akuwonetsa kuti kugona mokwanira kumayipa pama hormone anu, kuchita masewera olimbitsa thupi, komanso kugwira ntchito kwaubongo (,,,,).

Zitha kupanganso kunenepa ndikuwonjezera chiwopsezo cha matenda kwa akulu ndi ana (,,).

Mosiyana ndi izi, kugona mokwanira kumatha kukuthandizani kudya pang'ono, kuchita masewera olimbitsa thupi, ndikukhala athanzi (,,,).

Kwa zaka makumi angapo zapitazi, kugona komanso kuchuluka kwa kugona kwatsika. M'malo mwake, anthu ambiri nthawi zambiri amagona tulo tofa nato (,).

Ngati mukufuna kuwonjezera thanzi lanu kapena kuchepa thupi, kugona mokwanira usiku ndi chimodzi mwazinthu zofunika kwambiri zomwe mungachite.

Nawa maupangiri 17 ofotokoza kuti mugone bwino usiku.

1. Onjezani kuwala kowala masana

Thupi lanu limakhala ndi wotchi yachilengedwe yosungira nthawi yotchedwa circadian rhythm (13,).

Zimakhudza ubongo wanu, thupi lanu, ndi mahomoni, kukuthandizani kuti mukhale maso ndikuwuza thupi lanu nthawi yakugona (,).

Kuwala kwa dzuwa kapena kuwala kwamasana kumathandiza kuti nyimbo yanu iziyenda bwino. Izi zimathandizira mphamvu yamasana, komanso kugona mokwanira usiku komanso kutalika kwake (,,).

Mwa anthu omwe ali ndi vuto la kugona, kuwala kwamasana kumawunikira kugona komanso kutalika kwakanthawi. Zachepetsanso nthawi yomwe amatenga tulo ndi 83% ().

Kafukufuku wofananira mwa achikulire omwe adapeza kuti maola awiri owala bwino masana adakulitsa kuchuluka kwa kugona ndi maola 2 ndikugona moyenera ndi 80% ().

Ngakhale kafukufuku ambiri amaphatikizapo anthu omwe ali ndi tulo tofa nato, kuwunika pang'ono tsiku ndi tsiku kungakuthandizeni ngakhale mutagona tulo tofa nato.

Yesetsani kupeza kuwala kwa dzuwa tsiku lililonse kapena - ngati izi sizothandiza - gwiritsani ntchito chida chowala kapena mababu.

Kuwala kwa dzuwa tsiku ndi tsiku kapena kuwala kowala kumatha kupititsa patsogolo kugona bwino komanso nthawi yayitali, makamaka ngati muli ndi vuto la kugona kapena kusowa tulo.

2. Kuchepetsa kuwala kwa buluu madzulo

Kuwonetsa kuwala masana ndikopindulitsa, koma kuwunikira usiku kumakhala ndi zotsatira zosiyana (,).

Apanso, izi ndichifukwa cha momwe zimakhudzira mayendedwe anu ozungulira, kunyengerera ubongo wanu kuganiza kuti akadali masana. Izi zimachepetsa mahomoni ngati melatonin, omwe amakuthandizani kupumula ndi kugona tulo tofa nato (,).

Kuwala kwa buluu - komwe zida zamagetsi monga mafoni ndi makompyuta zimatulutsa zochuluka - ndizoyipa kwambiri pankhaniyi.

Pali njira zingapo zodziwika bwino zomwe mungagwiritse ntchito kuti muchepetse kuwala kwa buluu usiku. Izi zikuphatikiza:

• Valani magalasi omwe amaletsa kuwala kwa buluu (,).
• Tsitsani pulogalamu monga f.lux kuti mulepheretse kuwala kwa buluu pa laputopu kapena kompyuta yanu.
• Ikani pulogalamu yomwe imatseka kuwala kwa buluu pa smartphone yanu. Izi zilipo zamtundu wa iPhones ndi Android.
• Lekani kuwonera TV ndikuzimitsa magetsi aliwonse maola 2 musanagone.

Kuwala kwa buluu kumanyengerera thupi lanu kuganiza kuti ndi masana. Pali njira zingapo zomwe mungachepetse kuwonekera kwa buluu madzulo.

3. Musadye caffeine madzulo kwambiri

Caffeine ili ndi maubwino ambiri ndipo imadyedwa ndi 90% ya anthu aku US (,,,,).

Mlingo umodzi wokha umatha kupititsa patsogolo chidwi, mphamvu, komanso masewera ((,,).

Komabe, mukamadya masana, caffeine imathandizira dongosolo lanu lamanjenje ndipo imatha kuyimitsa thupi lanu kuti lisamasangalale usiku.

Pakafukufuku umodzi, kumwa tiyi kapena khofi mpaka maola 6 musanagone kunakulitsanso tulo ().

Caffeine amatha kukhala okwera m'magazi anu kwa maola 6-8. Chifukwa chake, kumwa khofi wambiri pambuyo pa 3-4 masana. sichikulimbikitsidwa, makamaka ngati mukumwa tiyi kapena tiyi kapena mukuvutika kugona (,).

Ngati mumalakalaka khofi madzulo kapena madzulo, khalani ndi khofi ya decaffeinated.

Caffeine imatha kukulitsa kugona, makamaka ngati mumamwa kwambiri madzulo kapena madzulo.

4. Kuchepetsa kugona mokhazikika kapena masana

Ngakhale kugona pang'ono kwamagetsi kumakhala kopindulitsa, kugona nthawi yayitali kapena kusasinthasintha masana kumatha kusokoneza tulo tanu.

Kugona masana kumatha kusokoneza nthawi yanu yamkati, kutanthauza kuti mwina mumavutika kugona usiku (,).

M'malo mwake, kafukufuku wina, omwe adatenga nawo gawo adayamba kugona tulo masana atagona masana ().

Kafukufuku wina adazindikira kuti ngakhale kugona kwa mphindi 30 kapena zochepa kungapangitse ubongo kugwira ntchito masana, kugona pang'ono kumatha kuwononga thanzi komanso kugona bwino ().

Komabe, kafukufuku wina akuwonetsa kuti iwo omwe amakonda kuzolowera masana masana samakhala ndi tulo tokwanira kapena samasokoneza tulo usiku.

Ngati mumatenga nthawi yopuma masana ndikugona bwino, musadandaule. Zotsatira zakuwombera zimadalira munthu (,,).

Kutha nthawi yayitali masana kumatha kusokoneza kugona. Ngati mukulephera kugona usiku, siyani kugona kapena kufupikitsa nthawi yanu.

5. Yesetsani kugona ndi kudzuka nthawi zosasintha

Nyimbo ya circadian thupi lanu imagwira ntchito mozungulira, ikudziyenderana ndi kutuluka ndi kulowa kwa dzuwa.

Kusagwirizana ndi kugona kwanu komanso nthawi yodzuka kumatha kuthandizira kugona kwa nthawi yayitali ().

Kafukufuku wina adati omwe adatenga nawo gawo panjira yogona mosagwirizana ndipo amagona mochedwa kumapeto kwa sabata adanenanso za kugona mokwanira ().

Kafukufuku wina wasonyeza kuti magonedwe osasintha amatha kusintha kayendedwe ka circadian komanso kuchuluka kwa melatonin, komwe kumawonetsera ubongo wanu kugona (,,).

Ngati mumavutika ndi tulo, yesetsani kukhala ndi chizolowezi chodzuka ndi kugona nthawi yofananayo. Pakatha milungu ingapo, mwina simufunikanso alamu.

Yesetsani kuyamba kugona / kugona nthawi zonse - makamaka kumapeto kwa sabata. Ngati ndi kotheka, yesetsani kudzuka mwachilengedwe nthawi yofananira tsiku lililonse.

6. Tengani chowonjezera cha melatonin

Melatonin ndi timadzi tating'onoting'ono togona tomwe timauza ubongo wanu nthawi yakwana yopuma ndikupita kukagona ().

Mavitamini a Melatonin ndi othandiza kwambiri kugona.

Kawirikawiri amagwiritsidwa ntchito pochiza tulo, melatonin ikhoza kukhala imodzi mwa njira zosavuta kugona msanga (,).

Pakafukufuku umodzi, kumwa 2 mg wa melatonin musanagone kumapangitsa kugona tsiku ndi tsiku komanso mphamvu tsiku lotsatira ndikuthandizira anthu kugona mwachangu.

Pakafukufuku wina, theka la gululi lidagona mwachangu ndipo 15% idakwanitsa kugona bwino (,).

Kuphatikiza apo, palibe zomwe zidatulutsidwa zomwe zidanenedwa m'maphunziro ali pamwambapa.

Melatonin imathandizanso mukamayenda komanso kusintha nthawi yatsopano, chifukwa imathandizira thupi lanu kuti lizibwerera mwakale ().

M'mayiko ena, mumafunikira mankhwala a melatonin. Kwa ena, melatonin imapezeka kwambiri m'masitolo kapena pa intaneti. Tengani mozungulira 1-5 mg 30-60 mphindi musanagone.

Yambani ndi mlingo wochepa kuti muwone kulekerera kwanu ndikuwonjezerapo pang'onopang'ono ngati mukufunikira. Popeza melatonin imatha kusintha umagwirira wamaubongo, amalangizidwa kuti mukafunsane ndi othandizira azaumoyo musanagwiritse ntchito.

Muyeneranso kuyankhula nawo ngati mukuganiza zogwiritsa ntchito melatonin ngati chithandizo chogona kwa mwana wanu, popeza kugwiritsa ntchito mankhwalawa kwa nthawi yayitali kwa ana sikunaphunzire bwino.

Gulani mankhwala a melatonin pa intaneti.

Chowonjezera cha melatonin ndi njira yosavuta yopititsira patsogolo kugona bwino ndikugona mwachangu. Tengani 1-5 mg mozungulira 30-60 mphindi musanagone.

7. Taganizirani zowonjezera izi

Zowonjezera zingapo zimatha kupangitsa kupumula ndikuthandizani kugona, kuphatikiza:

• Ginkgo biloba: Chitsamba chachilengedwe chokhala ndi maubwino ambiri, chimatha kuthandizira kugona, kupumula, komanso kuchepetsa nkhawa, koma umboniwo ndi wochepa. Tengani 250 mg 30-60 mphindi musanagone ().
• Glycine: Kafukufuku wowerengeka akuwonetsa kuti kutenga magalamu atatu a amino acid glycine kumatha kupititsa patsogolo kugona (,, 54).
• Muzu wa Valerian: Kafukufuku wowerengeka akuwonetsa kuti valerian akhoza kukuthandizani kugona ndikuthandizani kugona mokwanira. Tengani 500 mg musanagone (,,).
• Mankhwala enaake a: Woyang'anira machitidwe opitilira 600 mthupi lanu, magnesium imatha kupangitsa kupumula ndikupititsa patsogolo kugona bwino (,,).
• L-theanine: Amino acid, L-theanine amatha kusintha kupumula ndi kugona. Tengani 100-200 mg musanagone (,).
• Lavenda: Chitsamba champhamvu chokhala ndi maubwino ambiri azaumoyo, lavender imatha kupangitsa kuti munthu akhale chete komanso kuti azingokhala. Tengani 80-160 mg wokhala ndi 25-46% linalool (,,,,,,,).

Onetsetsani kuti mwangoyesera zowonjezera izi kamodzi. Ngakhale sali chipolopolo chamatsenga pazokhudza kugona, atha kukhala othandiza akaphatikizidwa ndi njira zina zachilengedwe zogona.

Zowonjezera zingapo, kuphatikiza lavender ndi magnesium, zitha kuthandizira kupumula komanso kugona bwino mukaphatikiza njira zina.

8. Musamwe mowa

Kumwa zakumwa zingapo usiku kumatha kusokoneza tulo ndi mahomoni anu.

Mowa amadziwika kuti amayambitsa kapena kukulitsa zizindikilo zakubanika tulo, kukorola, komanso kusokoneza magonedwe (,).

Zimasinthiranso kupanga melatonin usiku, komwe kumachita gawo lalikulu mthupi lanu la circadian (,,,).

Kafukufuku wina adapeza kuti kumwa mowa usiku kumachepetsa masoka achilengedwe mu kukula kwa mahomoni okula (HGH), omwe amathandizira pakumangirira kwanu ndipo ali ndi ntchito zina zambiri zofunika ().

Pewani mowa musanagone, chifukwa zimatha kuchepetsa kupanga melatonin usiku ndikupangitsa kuti musamagone mokwanira.

9. Gwiritsani ntchito chipinda chanu chogona moyenera

Anthu ambiri amakhulupirira kuti malo ogona komanso makonzedwe ake ndizofunikira kwambiri kuti munthu azigona mokwanira usiku.

Izi zikuphatikizapo kutentha, phokoso, magetsi akunja, ndi mipando ().

Kafukufuku wochuluka akuwonetsa kuti phokoso lakunja, nthawi zambiri lochokera pagalimoto, limatha kuyambitsa kugona mokwanira komanso mavuto azaumoyo kwakanthawi (,,).

Kafukufuku wina wokhudzana ndi chipinda chogona cha azimayi, pafupifupi 50% ya omwe atenga nawo mbali adawona kuti kugona kwabwino pakamveka phokoso ndi kuwala ().

Kuti mukwaniritse bwino chipinda chanu chogona, yesetsani kuchepetsa phokoso lakunja, nyali, ndi magetsi opangira kuchokera kuzida monga mawotchi alamu. Onetsetsani kuti chipinda chanu chogona ndi malo abata, opumula, aukhondo, komanso osangalatsa.

Konzani bwino chipinda chanu chochezera pochotsa kuwala kwakunja ndi phokoso kuti mugone bwino.

10. Khazikitsani kutentha kwanu

Kutentha kwa thupi ndi chipinda kumathandizanso kwambiri kugona mokwanira.

Monga momwe mwina mwakhalapo nthawi yachilimwe kapena m'malo otentha, zimatha kukhala zovuta kwambiri kuti mugone bwino nthawi yotentha.

Kafukufuku wina adapeza kuti kutentha kwa chipinda chogona kumakhudza kugona bwino kuposa phokoso lakunja ().

Kafukufuku wina akuwonetsa kuti kuwonjezeka kwa kutentha kwa thupi ndi chipinda chogona kumatha kutsitsa kugona bwino ndikuwonjezera kudzuka (,,,,,).

Kuzungulira 70 ° F (20 ° C) kumawoneka ngati kutentha kwabwino kwa anthu ambiri, ngakhale zimadalira zomwe mumakonda komanso zizolowezi zanu.

Yesani kutentha kosiyanasiyana kuti mudziwe komwe kuli koyenera kwa inu. Pafupifupi 70 ° F (20 ° C) ndibwino kwa anthu ambiri.

11. Osadya madzulo

Kudya pakati pausiku kumatha kusokoneza kugona komanso kumasulidwa kwa HGH ndi melatonin (,,,,,).

Izi zati, mtundu ndi mtundu wazakudya zanu usiku zitha kutenganso gawo.

Pakafukufuku wina, chakudya chambiri cha carb chomwe chidadyedwa maola 4 asanagone chinathandiza anthu kugona mwachangu ().

Chochititsa chidwi, kafukufuku wina anapeza kuti chakudya chochepa cha carb chinapangitsanso kugona mokwanira, posonyeza kuti carbs sikofunikira nthawi zonse, makamaka ngati mwazolowera zakudya zochepa za carb ().

Kudya chakudya chachikulu musanagone kumatha kubweretsa kugona kosakwanira komanso kusokonezeka kwa mahomoni. Komabe, zakudya zina ndi zokhwasula-khwasula maola ochepa musanagone zingathandize.

12. Pumulani ndikukhazikitsa malingaliro anu madzulo

Anthu ambiri amakhala ndi chizolowezi chogona asanawathandize kumasuka.

Njira zopumulira asanagone zakhala zikuwonetsedwa kuti zimapangitsa kuti anthu azigona mokwanira ndipo ndi njira ina yodziwika bwino yothandizira kugona tulo (,,).

Pakafukufuku wina, kutikita ulesi kumathandizira kuti anthu omwe anali kudwala azigona mokwanira ().

Njira zophatikizira kumvera nyimbo zotsitsimula, kuwerenga buku, kusamba motentha, kusinkhasinkha, kupuma kwambiri, ndikuwona.

Yesani njira zosiyanasiyana ndikupeza zomwe zikukuyenderani bwino.

Njira zopumulira musanagone, kuphatikiza malo osambira otentha ndi kusinkhasinkha, zitha kukuthandizani kugona.

13. Sambani mofewa kapena shafa

Malo osambira osambira ndi njira ina yotchuka yogona bwino.

Kafukufuku akuwonetsa kuti atha kuthandiza kupititsa patsogolo kugona mokwanira ndikuthandizira anthu - makamaka achikulire - kugona mwachangu (,,,,).

Kafukufuku wina, kusamba kotentha mphindi 90 asanagone kumathandizira kugona bwino ndikuthandizira anthu kugona tulo tofa nato ().

Kapenanso, ngati simukufuna kusamba usiku, kungosambitsa mapazi anu m'madzi otentha kungakuthandizeni kupumula ndikuwongolera kugona (,).

Kusamba kofunda, shawa, kapena kusamba phazi musanagone kungakuthandizeni kupumula ndikuwongolera kugona kwanu.

14. Sungani vuto la kugona

Matenda atha kukhala omwe amayambitsa mavuto anu ogona.

Imodzi mwa nkhani zomwe anthu ambiri amavutika nazo ndi matenda obanika kutulo, omwe amachititsa kupuma kosagwirizana komanso kosokoneza. Anthu omwe ali ndi vutoli amasiya kupuma mobwerezabwereza akagona (,).

Vutoli limatha kukhala lofala kuposa momwe mukuganizira. Ndemanga imodzi idati 24% ya amuna ndi 9% azimayi ali ndi vuto la kupuma ().

Mavuto ena odziwika omwe amapezeka ndi zamankhwala ndi monga zovuta zoyenda tulo komanso vuto la kugona / kuwuka kwa circadian, zomwe zimafala kwa ogwira ntchito yosintha (,).

Ngati nthawi zonse mwakhala mukuvutika ndi tulo, kungakhale kwanzeru kufunsa omwe akukuthandizani.

Pali zinthu zambiri zomwe zingayambitse kugona mokwanira, kuphatikizapo kugona tulo. Onani wopereka chithandizo chamankhwala ngati kugona mokwanira sikumakhala vuto mmoyo wanu.

15. Pezani bedi labwino, matiresi, ndi pilo

Anthu ena amadabwa chifukwa chake nthawi zonse amagona bwino ku hotelo.

Kupatula malo opumira, mtundu wa bedi ungakhudzenso tulo (,).

Kafukufuku wina adayang'ana za phindu la matiresi atsopano masiku 28, kuwulula kuti amachepetsa kupweteka kwakumbuyo ndi 57%, kupweteka paphewa ndi 60%, komanso kuuma kwakumbuyo ndi 59%. Zathandizanso kugona bwino ndi 60% ().

Kafukufuku wina akuwonetsa kuti zofunda zatsopano zitha kupititsa patsogolo tulo. Kuphatikiza apo, kusakhala bwino pogona kungayambitse kupweteka kwakumbuyo (),.

Matiresi abwino ndi zofunda ndizabwino kwambiri. Ngati mukukweza zofunda zanu, sankhani zosankha zanu (,,,,).

Ndikulimbikitsidwa kuti musinthe mabedi anu osachepera zaka 5-8.

Ngati simunasinthe matiresi anu kapena zofunda kwa zaka zingapo, izi zitha kukhala zachangu kwambiri - ngakhale zitakhala zodula - kukonza ().

Dinani maulalo otsatirawa kuti mugulitse ndikuyerekeza matiresi ndi mapilo.

Bedi lanu, matiresi, ndi pilo zimakhudza kwambiri kugona kwanu komanso kupweteka kwamagulu kapena kwammbuyo. Yesetsani kugula zofunda zapamwamba - kuphatikiza matiresi - zaka 5-8 zilizonse.

16. Chitani masewera olimbitsa thupi nthawi zonse - koma osagona

Kuchita masewera olimbitsa thupi ndi imodzi mwanjira zabwino kwambiri zothandizidwa ndi sayansi zokuthandizani kugona kwanu komanso thanzi lanu.

Ikhoza kupititsa patsogolo mbali zonse za kugona ndipo yakhala ikugwiritsidwa ntchito kuchepetsa zizindikiritso za tulo (,,,,).

Kafukufuku wina ku okalamba adazindikira kuti kuchita masewera olimbitsa thupi kumatsitsa pang'ono kuchuluka kwa nthawi yomwe amatenga kuti agone ndikupereka mphindi zina 41 za kugona usiku ().

Kwa anthu omwe ali ndi vuto la kugona kwambiri, zolimbitsa thupi zimapindulitsa kwambiri kuposa mankhwala ambiri. Kuchita masewera olimbitsa thupi kumachepetsa nthawi yogona ndi 55%, kudzuka usiku kwathunthu ndi 30%, komanso kuda nkhawa ndi 15% kwinaku mukuwonjezera nthawi yogona ndi 18% ().

Ngakhale kuchita masewera olimbitsa thupi tsiku lililonse ndikofunikira kuti munthu agone bwino, kuchita masewerawa mochedwa masana kungayambitse mavuto ogona.

Izi ndichifukwa champhamvu zolimbitsa thupi, zomwe zimapangitsa chidwi ndi mahomoni ngati epinephrine ndi adrenaline.

Komabe, kafukufuku wina sawonetsa zoyipa zilizonse, chifukwa chake zimadalira munthuyo (,,).

Kuchita masewera olimbitsa thupi nthawi zonse masana ndi imodzi mwanjira zabwino kwambiri zowonetsetsa kuti mukugona mokwanira.

17. Musamamwe zakumwa zilizonse musanagone

Nocturia ndilo liwu lachipatala la kukodza kwambiri usiku. Zimakhudza kugona bwino komanso mphamvu yamasana (,).

Kumwa zakumwa zambiri musanagone kumatha kubweretsa zizindikilo zofananira, ngakhale anthu ena amakhala ovuta kuposa ena.

Ngakhale hydration ndiyofunikira pa thanzi lanu, ndibwino kuti muchepetse kumwa kwanu madzimadzi.

Yesetsani kusamwa madzi aliwonse 1-2 maola musanagone.

Muyeneranso kugwiritsa ntchito bafa musanagone, chifukwa izi zitha kuchepetsa mwayi wakudzuka usiku.

Pewani madzimadzi madzulo ndipo yesetsani kusamba musanagone.

Mfundo yofunika

Kugona kumathandiza kwambiri pa thanzi lanu.

Ndemanga imodzi yayikulu idalumikiza kugona mokwanira ndi chiopsezo chowonjezeka cha kunenepa kwambiri ndi 89% mwa ana ndi 55% mwa akulu ().

Kafukufuku wina akuti kupeza zosakwana maola 7-8 usiku kumawonjezera chiopsezo chokhala ndi matenda amtima ndikumadwala matenda ashuga achiwiri (,,).

Ngati muli ndi chidwi ndi thanzi labwino komanso thanzi labwino, tikulimbikitsidwa kuti mupange kugona kukhala chinthu chofunikira kwambiri ndikuphatikizira ena mwa malangizo omwe ali pamwambapa.

Kukonza Zakudya: Zakudya Zogona Mokwanira